Wednesday 6/28/23

RX

AMRAP 12:
10 DB snatches (35/50 lb)
10 burpee box jump-overs (20/24 in)

INTERMEDIATE

AMRAP 12:
10 DB snatches (25/35 lb)
8 burpee box jump-overs (20/24 in)

RX

AMRAP 12:
10 DB snatches (15/25 lb)
6 burpee box step-overs (12 in)

SKILL WORK

Post-workout:
1 set:
400-m single-arm DB overhead carry
– Use workout DB.
– Switch hands as needed.

LIFTING WOD

MAIN LIFT

3 sets:
3 shoulder presses
– Pause at the bottom of every rep (:02).
– Rest 3:00 between sets.